CrossFit WOD, January 10, 2019

Jan 10th

Skill
Metcon
Row/Ski Intervals: Coach Led

Metcon
Metcon (AMRAP – Rounds and Reps)
5 rounds of 3 min work 1 min rest:
5 Deadlift 185/135#
8 Box jumps 24/20in
10 Ab-mat sit ups
Metcon (AMRAP – Rounds and Reps)
5 rounds of 3 min work 1 min rest:
5 Deadlift 135/95#
8 Box jumps
10 Ab-mat sit ups

CrossFit WOD, January 9, 2019

Jan 9th

Weightlifting
Power Snatch (15×2)
15 min EMOM: 2 Power snatch

Metcon
Metcon (Time)
10 rounds:
8 Burpees
1 Mucle up
Metcon (Time)
10 rounds:
8 Burpees
3 Strict pull ups

CrossFit WOD, January 8, 2019

Jan 8th

Gymnastics
Rope Climb (2-2-2-2)
6 Candlestick squats/pistols between sets.
Metcon
Accumulate 90sec hang on rope or pull up bar
*4 Candlestick squats
5 Footlock and stand (from box)
*4 Candlestick squats
5 Jump, footlock, stand
*4 Candlestick squats

Metcon
Metcon (AMRAP – Rounds and Reps)
In a 14 min window:

20/15 cal bike buy in then with remaining time amrap of:

8 Toes to bar
12 Pistols
16 KBS 53/35#

Metcon (AMRAP – Rounds and Reps)
In a 14 min window:

15/12 cal bike buy in then with remaining time amrap of:

8 Knees to chest
12 Lunges with KB
16 KBS

CrossFit WOD, January 7, 2019

Jan 7th

Weightlifting
Push Press (3-3-3-3-3)
5 Pvc jerk landings after each set.

Metcon
Metcon (Time)
10-1 S2OH 135/95#
*30 Double unders between each set
Metcon (Time)
10-1 S2OH
*90 Single unders between each set

CrossFit WOD, January 4, 2019

Jan 4th

Weightlifting
Bench Press (5-5-5-5-5)
Alternate with landmine twists
Landmine twists (12-12-12-12-12)
Alternate with bench press.

Metcon
Metcon (AMRAP – Reps)
Death by BURPEES
min1= 1 burpee
min2= 2 burpees
min3= 3 burpees
…..
Continue on until you cannot complete __burpees in the corresponding minute.

CrossFit WOD, January 3, 2019

Jan 3rd

Skill
Metcon (AMRAP – Reps)
Double under Progression 2 Rounds: 1 min each:
Singles
Fast singles
High jumping singles
Rest
Single single double
Doubles
Backwards

*Max unbroken DU test at end of skill time

Metcon
Metcon (Time)
2 Rounds:
50 Double unders
25 Hang power cleans 95/65#
50 Double unders
25 S2OH
50 Double unders
25 Back squats
Metcon (Time)
2 Rounds:
100 SIngle unders
25 KBS
100 Single unders
25 Push ups
100 Single unders
25 Goblet squats

CrossFit WOD, January 2, 2018

Jan 2nd

Weightlifting
Deadlift (5-5-5-5-5)

Metcon
Metcon (AMRAP – Reps)
Fight gone bad clock: 3 rounds 1min each

GHDSU
Bike
DB snatch 50/35#
50 ft Farmer carry 53# kbs
Ring dips
Rest

Metcon (AMRAP – Reps)
Fight gone bad clock: 3 rounds 1min each

Sit ups
Row
DB snatch
50ft Farmer carry 35# kbs
Push press (empty barbell)
Rest

Goodbye, 2018!

Happy New Year!

…And what a year it has been! I love the new year. It brings a great energy to people and whether you do resolutions or not, the new year tends to draw our attention to evaluating the past and setting our sights for the future. When doing this, proceed with care and maybe a couple other things…

Be Realistic. My wife and I just had a baby! Frances is 3 and a half months old and if she has taught me anything, it’s been about patience and setting realistic goals. I’m talking about the kind of goals that help you get stuff done when you are working with 20-minute random windows of a baby napping!

So while I am deciding on what I want 2019 to look like, I am definitely going to remember to not bite off more than I can chew, but work on building balance in my life with my family, my profession, and my fitness.

Be a creature of habit. The most successful people we have in the gym are consistent. That’s what it takes. With whatever you are doing, you have to take daily action steps to get there. It has to be a priority and you have to have a plan. Make your plan, by writing out the end goal or resolution you have for this year….like what could you complete by the end of December and then work backwards drafting the steps it’ll take to get there. If you don’t know the steps, then step 1 is RESEARCH. I’ve heard google is great…

Prepare yourself for a fight. Whenever we make life changes, their is going to be a phase of adaptation. This adaptation can be rocky and tiring as you are choosing to use your time in a new way.  Plus, the bigger the goal, the bigger the shift in our time and energy. That said, know there will be struggles and their will be failures. Be okay with that. Everything great I have learned, if anything at all, has come from struggle. Struggle brings us closer to what we value and these moments provide us with an opportunity to practice becoming stronger.

Finally, I will ask you to do something I never do and that’s ask for help. Bring those around you into your new goal and let them know how they can be a part in helping you be successful. This can look like having a workout buddy that you meet for classes or planning a food prep date with friends. Seeking help from others isn’t just about motivating you to stay on track, but demonstrates that you care about yourself. Speaking from the coaches perspective, I know it’s always an honor when someone shares with me what’s important to them.

Thank you everyone for a tremendous year, and here’s to 2019!

CrossFit WOD, January 1, 2018

Jan 1st

Gymnastics
Metcon
3 sets:
10 Straight arm pull ups
10 Tight beat swings
30sec Hollow rocks then…

2 sets:
5 Strict
5 Kipping
5 Kipping C2B
5 Butterfly

Metcon
3 sets:
10 Straight arm pull ups
10 Tight beat swings
30sec Hollow hold then…

3 sets:
5 Banded strict
3 Negatives (jump up and lower over 5-8 seconds)

Metcon
Metcon (Time)
Partner rowing "Helen"
6 Rounds:
250m row
21 KBS 53/35#
12 Pull ups

*Partners alternate each movement
Metcon (Time)
Partner rowing "Helen"
6 Rounds:
250m row
21 KBS 35/26#
12 Jumping pull ups

*Partners alternate each movement